This is a continuation of http://www.happydna.in/nutrition-%e2%84%9e-second-trimester-pregnancy/
Before reading this blog, you can refresh your memories by reading the previous blogs on Nutrition Rx for the first and second trimester. Without any doubt, this period is a mix of utter joy and pure discomfort. This dichotomy of feelings can be felt only by you. Moreover, the home stay is stretched for long and you can’t turn a deaf ear to the unsolicited advice from everyone around you. You are the captain of the ship, so you better decide what the best for you is.
Know what your body is going through
You have entered the last phase of pregnancy and soon to welcome your little one. Your baby is growing all the time and you may experience new aches and pain. Feeling uncomfortable with the restless night is the story of every pregnant woman. How can you face the body changes by putting little efforts?
- The amniotic fluid load in the third trimester increases the blood volume. So, drinking enough water can help fight off morning sickness. Also, this makes sure mom and baby are adequately hydrated.
- Varicose veins are common during this phase. It tends to develop in the calves, legs, and thighs, as well as in the rectum, where it is known as haemorrhoids. Do include Blueberries in routine It repairs damaged proteins in the blood vessel walls and promotes the overall health of the vascular system. Apart from berries, eat watercress, Avocado, Beet and Buckwheat to alter varicose veins.
- Nausea and fatigue is prominent in this phase. Avoid eating heavy meals and acidic food and the meal gap.
Five proven Super foods to include
- Probiotics There are enough studies available which prove its significance for a healthy gut. In addition, probiotics can help increase the immune system of a baby even in pregnancy. Probiotics are available in foods like Yogurt, Kefir, etc and also as a dietary supplement (capsules, tablets, and powders).
- Omega-3 and DHA in diet The role of good fat is absolutely essential for baby’s development, and it ‘s hard to get enough from the diet. So, Supplementing high-quality sources of these fats is required. This will reduce the risk of complications and give the baby the necessary nutrients required for the development. Research shows that Women who consume omega-3’s in late pregnancy are also at lower risk of postpartum depression. Food sources include Dark leafy vegetables, Flax, Fish, Walnuts, etc.
The third trimester is a big period of development for your baby’s optimal brain. Sources of DHA are mostly Fatty Fish and organ meats like liver. For vegetarians, supplements are available in the market. Ask your Health professional before taking any supplement.
- Vitamin D One of the studies conducted by Wagner shows: Compared to women who took 400 IU of vitamin D daily, those who took 4,000 IU were half as likely to develop gestational diabetes, pregnancy-related high blood pressure, or preeclampsia. They were also less likely to give birth prematurely.
- Protein as a baby builder food This is the phase where the baby is growing rapidly. The amino acids in protein form the basic building blocks for cell growth, fueling your body and organs as they grow to accommodate the needs of your baby. Protein also helps to stabilize blood sugar, which is important to women at risk for gestational diabetes (GDM). Sources include Eggs, Milk, Pulses/ Legumes, fish, etc.
- Calcium & Magnesium as a mighty mineral You need more Calcium to shape your baby’s skeleton. Do include Milk and other dairy products. Ask your Health Professional for the alternatives if at all you are allergic to Milk.
Magnesium as a calcium super sidekick helps build and repair body tissues, relaxes muscles and eases leg cramps. Food sources- Black beans, barley, pumpkin seeds, oat bran, almonds, etc.
‘Avoid’ Food list for 3rd trimester
- Listeria risk food Food such as soft cheese, cold or smoked meats/ fish, raw eggs, etc may call listeria bacteria in the body, and your body can suffer from food poisoning. Avoid consuming ready-to-eat sea food on a regular basis.
- B. Acidic Food Identify the foods that intensify your heartburn. Avoid foods such as citrus fruits and tomatoes, greasy or fried foods, spicy foods, coffee and carbonated beverages and alcohol.
- Salt Many women experience high blood pressure during the third trimester of their pregnancy. Limit the salt in diet both visible and invisible form. If you are consuming food packets, check the sodium level from the Nutrition information.
- Caffeine Caffeine consumed by the mother is passed to the fetus through the placenta, along with oxygen and nutrients, according to the American Pregnancy Association. While research supports that a caffeine intake of up to 300 mg/day is not associated with an adverse effect in healthy adults. Caffeine in 250 ml Instant coffee is 60-80 mg, 40 ml Espresso has 78 mg, 375 ml Cola drinks has 50 mg. Tea is, of course, safe if you are not consuming high. The best way to limit the caffeine is controlling the serving size of the cup. Yes, less is better!
When it comes to the Nutrition role, forget the overdose of suggestions and the conventional wisdom. Focus on the nutrients needed this time. Eat balanced food, hydrate yourself. Get your rest. If only you take care of yourself, you can ensure for a healthy pregnancy. Happy Pregnancy!